You need need to train to improve the skill of absorbing impact. This 1-Leg Counterweight Squat will help you improve your landings. 


The 1-Leg Counterweight Squat is a great way to work on handling single leg landings or decelerations better. It's important to be able to control your landings and absorb force to avoid injury. This exercise targets the lateral glute muscles and other muscles around your hip. 


Sit your butt back as if you're sitting in a chair. Go slow on the way down. Stay balanced on the middle to back of your foot. Imagine a laser pointing out of the front of your chest and keep the laser from tilting to the ground as you go down. Avoid letting the knee cave in. Finish the movement with a stiff knee and statue tall position. Avoid rocking back on the low back at the top/finish.

Use this exercise as a warm-up to any activity or as a lower body strength exercise on lower body day. Shoot for 2-4 sets of 6-12 repetitions.



Timothy DiFrancesco

Tim DiFrancesco, PT, DPT spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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